As the world gets hotter, and I get older, autumn has replaced summer as my favorite season. Even my 12-year old dog Becca is happier in the fall. During summer, she starts to drag half-way through an hourlong walk. Yesterday, after an hour, she came home peppy, and extended her workout with 10 minutes of “Zoomies” in the backyard. (Click “Zoomies” for exceedingly cute video).

With the cooler weather comes an abundance of among the healthiest, sweetest vegetables. Winter squash, beets, and sweet potatoes need nothing but a long roast in the oven to bring out their best. But with a little more time, and a few more ingredients, you can turn these simple sides into high-vitamin, high-mineral, inflammation-reducing, high-protein, delectable mains. Dishes that will have you uttering sentences like, “Well, I certainly didn’t know I could do that with Brussels sprouts!”

Fall Vegetables: Rich in Vitamins & Minerals, Good for our Heart, Bones, and Immune System

    • Kale:
      • One of most nutrient-rich foods on the planet. One cup contains over 600% of our daily need for Vitamin K, key for bone health. It’s also high in Vitamin A (eye and skin health), and calcium. Kale’s high levels of fiber, potassium and antioxidants benefit our heart, lowering cholesterol and blood pressure. (And that’s just a start!)
    • Winter squash:
      • High in Vitamins A, C, and antioxidants, butternut squash’s orange color signals high levels of beta-carotene and lutein, which help prevent night blindness and macular degeneration. It’s high in fiber, which most Americans don’t get nearly enough of (for digestion and heart health). Note: Butternut squash is technically a fruit, but culinarily, it’s used as a veggie.
    • Sweet potatoes:
      • Known as a “nutritional powerhouse,” both orange and purple sweet potatoes are rich in antioxidants that help protect our brain cells, support memory and improve mental clarity (who doesn’t need that?). Also rich in Vitamins A, C, B, potassium, and manganese, sweet potatoes are good for our eyes, immune system, heart (lowers blood pressure and decreases “bad” cholesterol), and muscles.
    • Brussels sprouts:
      • Like kale, Brussels sprouts are loaded with Vitamin K (bone health). They’re also rich in Vitamin C (boosts immune system), folate (DNA repair and cell growth), antioxidants, potassium (controls blood pressure) and fiber.
    • Beets:
      • Athletes love beets (and their juice). They’re rich in nitrates, which can increase stamina and improve oxygen use, reducing fatigue during workouts. Beets’ red pigment supports liver detoxification (note to wine drinkers!). They improve blood circulation, boost brain function, and are high in fiber.

Feast-worthy Fall Recipes

Creamy Dairy-free Pasta with Roasted Cauliflower, White Beans and Kalecreamy dairy free cauliflower pasta: This dish has it all: Decadence, a cruciferous vegetable (fiber, Vitamin C, anti-oxidants), bean protein (fiber, folate, iron) and kale (see above for numerous benefits). This is one of those dishes that comes to mind when someone assumes that since I don’t eat animal products, I don’t enjoy food. Ha! Noodles tossed in a cream sauce, mixed with luscious roasted veggies? No suffering here. This one is dinner party-worthy.

Curry Butternut Squash Soup: There are so many fabulous butternut squash soups, it was tough to choose which to include here. I went with the one that included protein-packed lentils, so that it could double as a pre-meal soup or the main event. Use any green you have on hand, spinach or kale. A couple tablespoons of peanut butter is the secret ingredient that adds umami richness. Looking for a less caloric option? Try powdered peanut butter. It’s a fraction of the calories, contains no weird ingredients, and is available in most grocery stores.

mexican stuffed sweet potatoe

Mexican Stuffed Sweet Potatoes: This is SO simple. I often take a short-cut and microwave my sweet potatoes. But baking them in a “real” oven is so worth the time in this recipe. I had forgotten how sweetly caramelized they become, when given time to bake. Add a can of black beans, and whichever toppings you like – guac is never a bad choice — and/or corn, cherry tomatoes, whatever. You’ve got yourself a scrumptious, satisfying meal in the time it takes to bake a potato.

Kung Pao Brussels Sprouts: I love Brussels sprouts baked for a long time, at a high temperature, in a cast iron pan. Never would I have considered them as a stir fry base. Until I stumbled upon this recipe. They’re still baked until crispy, then transferred to a pan and smothered in a stir fry sauce (use this one, or whichever one you prefer), tossed with peanuts, and served on a bed of rice. Who knew? Give it a try – it’s THE BEST.

Farro Salad with Beetsfarro salad with beets: Thanks to Trader Joe’s, I rediscovered farro. They sell a relatively small package (re: not a ton of leftovers you don’t know what to do with), that cooks in 10 minutes. It’s so convenient I often use it instead of brown rice or couscous. I love the grain’s chewy heft. Sweet roasted beets mixed with farro and a handful of your choice of nuts, creates a perfectly textured salad. Bonus: It’s a zero-waste recipe, because the beet tops are mixed in as the salad’s greens.